{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Clean and Jerk",
      "kind": "common"
    },
    {
      "text": "C\u0026J",
      "kind": "abbreviation"
    },
    {
      "text": "Clean and Jerk OL",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "gastrocnemius",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-upper",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "triceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "extension",
          "flexion"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "extension",
          "flexion"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion",
          "dorsiflexion"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion",
          "abduction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "extension",
          "flexion"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "elevation",
          "upward-rotation"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "olympic-weightlifting",
      "power",
      "strength"
    ],
    "movement_patterns": [
      "olympic-lift",
      "vertical-push",
      "squat",
      "hinge"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "frontal"
    ],
    "contraction": [
      "ballistic",
      "dynamic"
    ],
    "level": "advanced"
  },
  "equipment": {
    "optional": [
      "weight-plate"
    ],
    "required": [
      [
        "barbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "1446"
  },
  "id": "oec:barbell-clean-and-jerk",
  "instructions": {
    "setup": [
      "Stand with feet hip-width apart, the barbell over the midfoot, and grip the bar just outside the shins using a hook grip.",
      "Lower the hips, pull the chest tall, brace the core, and engage the lats to establish a flat, rigid spine."
    ],
    "steps": [
      "Push through the floor with your legs to lift the bar smoothly past the knees while maintaining the back angle.",
      "As the bar passes the mid-thigh, explosively extend the hips, knees, and ankles while shrugging the shoulders upward.",
      "Pull yourself rapidly under the barbell, catching it across the front deltoids in a full front squat with elbows pointed forward.",
      "Stand up out of the squat to complete the clean, briefly pausing to adjust your grip and stance for the jerk.",
      "Dip straight down a few inches by flexing the knees, then explosively drive upward through the heels.",
      "Drive yourself underneath the bar into a split or power jerk stance, locking the arms out forcefully overhead.",
      "Recover by stepping the front foot halfway back, then bringing the rear foot forward to stand fully upright with the bar stabilized overhead.",
      "Lower or drop the barbell under control back to the platform."
    ],
    "breathing": "Take a deep breath and brace the core before the initial pull; hold tension through the clean and front squat, exhale at the top, take another deep breath before the jerk dip, and exhale after securing lockout overhead.",
    "cues": [
      "Leg drive off the floor",
      "Fast elbows on the catch",
      "Dip straight down",
      "Punch the bar and punch the floor"
    ],
    "common_faults": [
      {
        "fault": "Pulling early with the arms during the second pull.",
        "correction": "Keep the arms long and loose like ropes until triple extension of the hips, knees, and ankles is completed."
      },
      {
        "fault": "Collapsing forward during the jerk dip.",
        "correction": "Keep the torso strictly vertical and dip straight down into the heels rather than hinging at the hips."
      },
      {
        "fault": "Pressing out the jerk with soft elbows.",
        "correction": "Drop aggressively underneath the bar and lock the elbows instantly upon receiving the weight overhead."
      }
    ],
    "safety": {
      "precautions": [
        "Perform on a dedicated lifting platform with bumper plates.",
        "Learn how to safely miss and bail the barbell both forward and backward."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Barbell Clean and Jerk",
  "previous_ids": [
    "oec:clean-and-jerk-ol"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Clean and Jerk OL",
        "url": "https://wger.de/en/exercise/1446/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "M9"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:barbell-clean"
    },
    {
      "type": "progression-of",
      "target": "oec:barbell-clean-and-press"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "hook",
      "width": "shoulder"
    },
    "position": "standing",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A full Olympic weightlifting movement where a barbell is lifted explosively from the floor to the shoulders, then driven overhead to full lockout."
}